Operation Health

Hey everyone!

A lot has changed over the last half year or so. I’m proud to say that friendship I was so worried about last time is still thriving. I completed my first semester of professional school and I’m halfway through the second. I turned 22 and jammed out to Taylor Swift (Thanks, Tay, for giving me a reason to enjoy this age), and I bought 1989 and fell in love (I’m such a valley girl when it comes to her). And a couple of months ago, I began Operation Health.

I’m clinically obese. I’ve been overweight most of my life, but over the past year I crossed into dangerous territory. My BMI was 33 when I decided to start this program that I’ve coined Operation Health. I wanted to share my experiences and advice with you because I think it’s important for everyone to be healthy. If you’ve been thinking about getting into shape, I’m going to share the most important tips I’ve learned along the way. This is stuff I wish I knew from the beginning, and now you will!

1. What’s your motivation? Understand why you’re doing this.  I don’t think you should be doing this for your looks or for anyone else’s benefit. I personally get discouraged so easily if I let other people’s perception of me be my motivation. Do this for you. For your health. I decided that I owe it to God to keep the body He gave me, His temple, healthy and beautiful. I owe it to my future husband to keep myself as healthy as possible (if I can’t even take care of myself, how will any man expect me to take care of him?). But most importantly, I owe it to myself. I owe it to me to live a long, happy and healthy life (even if I’m single forever). I am focusing on just being fit for me, and that’s enough.

2. Don’t concentrate on your looks. I cannot say this enough. When you’re so concerned about looking for change in your body from day to day, you get discouraged easily. Instead, focus on how you feel. My heart feels healthier, and it’s amazing. I sleep better, concentrate better, and overall live better. People in my class have noticed a difference, yet none of them could pinpoint what it was until I told them. They told me I was “glowing” and that I looked “different, in a good way.” Exercise affects your entire demeanor in a great way. (Thank you, endorphins.)

3. Take it easy. Slow and steady wins the race! The number one mistake I made when I first started going to the gym is that I was going way too hard. Within a week I went from being completely sedentary to trying to do 900+ calorie workouts every single day. I didn’t understand why I was so tired and was unable to concentrate until my friend informed me I was going way too hard. If you’re just starting, your muscles are not used to it. It has an adverse affect on your health, and it actually makes it a lot harder to lose weight. Take the time to build muscle and get comfortable doing cardio, and make sure to set aside at least one rest day a week so your muscles can heal. Here I am nearly 2 months later, doing 1000+ calorie workouts 5 days a week with no problem. (Sometimes I give myself 2 rest days as a reward for going so hard!)

4. Eat healthy! That one feels like such a cliche that’s plastered everywhere, but I cannot say it enough. Clean your body (and home) of junk food of all sorts. The closest thing I have to junk food in my apartment is fat free popcorn. When I crave sweets, I pop fruit in my mouth, make a green smoothie, or eat a small portion of dark chocolate. Fruit is the best way to snack between meals. It gets your metabolism going, makes you feel full, and is so low on calories! Clean out your home, and make grocery lists before you shop. Take advantage of those healthy dish recipes you pinned but never used. You’ll be better off in the long run.

5. Take a break. If you want ice cream that one day, eat it! Don’t keep yourself from the food you love, or you’ll be binge eating it on the couch a few weeks later. I personally set aside one cheat day a week where I allow myself to eat unhealthier foods, but in moderation. I’ll have a small serving of ice cream, or maybe make a pasta that I’ve been craving. As long as you get back to healthy eating and gym time the next day, you’re fine.

6. Don’t let setbacks discourage you. I’m one of those insane people who steps on the scale every single day. I’m obsessive about it. (Don’t do that. I’m still trying to shake myself of it. Terrible habit.) When I don’t like the number, I beat myself up before having to remind myself that it took 22 years to put on this weight, and it’ll take more than a couple of months to get it off. If you’re going to the gym everyday, eating healthy and watching your calories, then you don’t need to step on the scale every single day. Do it once a week to make sure you’re on track. And if you didn’t lose the 3 pounds you wanted to that week, that’s okay! Don’t drown your sorrows in food, don’t even be upset! Remember, you’re doing this to be healthy, not to lose weight. Yes, losing weight may be part of the plan if you’re overweight or obese, and it WILL come. But you have to give it time. A change this big cannot happen overnight.

7. Don’t give into fad diets. We all want quick fixes. I’ve tried everything in the book. Every “lose 10 pounds in one week!” deal. The thing is, it’s not worth it. Whatever you lose that quickly, you will gain back right away. The best way to get in shape is the long road. And as much as the long road sucks (especially in the beginning), it’s so worth it. You’re whipping your heart, body, and mind into shape. You’re building good habits that will make it a lot easier to keep the weight off when you lose it. Fad diets deprive you of all these things.

8. Force yourself. Going to the gym everyday is hard, especially if you’re just starting out. Having a friend hold you accountable is one of the easiest ways to do this. The way I did it was I had my best friend text me (from 800 miles away) everyday to make sure I went. I had always gone before she texted me so that I don’t say “no” and disappoint her. Now it’s such a habit that she doesn’t need to remind me. And even on days I don’t feel like going, I force myself because once I’m there, you can’t drag me out! Nothing beats the feeling of walking out of a workout. It’s the greatest. Definitely beats sitting on the couch watching tv or sitting at my desk studying. If it’s not a designated rest day, just do it!

There’s a lot of health risks that go hand in hand with being overweight and especially with being obese. My family has a history for things like diabetes, obesity, high cholesterol, and heart failure. That’s why I did this, because by being active and healthy, I lower my risk for all of these health issues. My health comes first. Yours should too.

It’s been almost 2 months and I’ve only lost 10 pounds, but that’s because I’ve had a lot of setbacks when doing things wrong (plus I took two undesignated rest/cheat weeks. Oops). I’m finally at a place I want to be, losing 2-3 pounds a week and doing intense exercise 5-6 days a week. I have a long way to go, as I’m still at a BMI around 31, but I’m motivated to keep going, and I hope you will be too! I hope this list will help get you on the right track where you skip lots of the setbacks that come with trial-and-error.

I’ll keep you updated on tips that I learn along the way. I hope you get motivated and jump on board. No matter what you look like, make a choice for a lifestyle change. Even if you don’t need to lose weight and just need to get into shape, get on board with Operation Health. Your health is all that matters.

I wish you the best of luck. May you live a happy, healthy life.

Until next time,
Madeline